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New Year's Resolutions? Get Accountable, Get S.M.A.R.T.

Michael Ceely • Dec 26, 2023

The winning formula: S.M.A.R.T. goals + accountability [bonus video!]

Reluctant to set New Year's resolutions? You should be! According to research from U.S. News & World Reports, 80% of New Year's resolutions fail.


Not very encouraging, is it? Don't despair. There is hope. It's all about the winning formula: S.M.A.R.T. goals + accountability.

Watch the Video

Step 1. Get S.M.A.R.T. with Your Goals

The first step is to formulate your resolution with a common-sense strategy like S.M.A.R.T. goals. This will hone your wish into an actionable plan. Here it is:


  1. S pecific: Instead of "get in shape," say, "go to the gym three times a week."
  2. M easurable: Track your progress. Is it blocked out on your calendar?
  3. A chievable: Is it a fantasy, or can you actually achieve it?
  4. R elevant: If it's not urgent or important, it won't drive you.
  5. T imely: When will you start, and when will it be done? Set deadlines.


Great, now you've clarified your resolution. Most people don't do this. Your chances of success just increased.

 

But even with a clear plan, most New Year's resolutions still fizzle out by mid February. To ensure your resolution becomes reality, you need accountability.

Step 2. Social Accountability

Leverage your innate human tendency for social approval. Use this social hard-wiring to your advantage. How? Create a social accountability network. You're much more likely to stick to your resolution if others are counting on you.

 

Want to join a gym? Rope in a few friends to join up with you. Double down on your resolution by enlisting a personal trainer. Balking at the price? Think about how good you'll feel as you get in shape. For some no-excuses gym inspiration, read my sport psychology blogpost .


Want to learn a new language? Sign up for a class, get a tutor, and book a flight to Mexico. Tell all your friends about your plan.


Getting the picture? The more accountability linked to your resolution, the better. Social approval is the carrot, letting people down is the stick.


Step 3. Fail Until You Succeed

Daunted by all the pressure? Afraid of letting people down? Good! You'll be less likely to quit and more likely to succeed.


A caveat: You will get off track. That's normal and okay. The key is getting back on track after you "fail." Pick yourself up and recommit to your goal.


Skipped a day at the gym? Broke your diet? Don't give up. Tell your social accountability network. Let them encourage you. And if they get off track on their goal, you can encourage them. Be a shining example of progress, not perfection.


By the way, make sure to frequently look at the "R" (Relevant) in your in your S.M.A.R.T. plan. Remind yourself of WHY you made your resolution, and HOW GOOD it feels to continue to commit to your resolution.

Persistence Pays Off

Look, starting a new habit is hard. For everyone. Expect to disappoint yourself numerous times before your New Year's resolution actually sticks. A study by the European Journal of Social Psychology says after about two months it will get easier.


So, in summary, set S.M.A.R.T. goals, add as much social accountability as possible, and be persistent. This winning formula can help you turn your New Year's resolutions into reality. You can do it!

Photo of Michael Ceely

Michael Ceely is a licensed psychotherapist, serving clients online in California, Florida and Wisconsin


Disclaimer: Content on this blog and website is for informational purposes only and should not be considered professional advice.

Michael Ceely is a licensed psychotherapist, serving clients online in California, Florida and Wisconsin


Disclaimer: Content on this blog and website is for informational purposes only and should not be considered professional advice.

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